Let me guess: Its only the first full week of January and you're already questioning the goals you set on New Years Day?

As a personal trainer and weight-loss coach for over a decade, I often see my clients approach even the smallest of goals in a rigid and systematic way. This may work to help with initial motivation, but doesnt allow room for course correction (or those inevitable emotions that may creep in), ultimately making those goals unattainable. Essentially, people are setting themselves up to fail.

When it comes to ultimate goals I'm talking big ones like New Years resolutions I see this happen over and over again. To help you avoid these pitfalls, I'm sharing the top five biggest mistakes that I see my clients make that hold them back. The first order of business? Write your own goals down. (Research shows that when people write down their goals, they are 33 percent more successful in achieving them than those who formulate outcomes in their heads.) Then, run them against this list to see if you are making one of these common mistakes yourself.

Think about big goals in your life: snagging a new job, paying off debt, buying a house ... all of these large goals get accomplished by breaking them down into smaller steps and having a plan of action. If a goal is too big, it can be overwhelming to get started working towards it. The Harvard Business Review found that setting micro goals, ones that are easier to meet, can make people's goals more effective in the long run, and make them happier, too. The simple fact is that often the biggest challenge to actually accomplishing anything whether it's getting a promotion at work or finally reaching your target weight is getting started, and small goals make that easier.

So how do we set small, manageable goals? First, do some basic math. If your goal is weight loss, take your overall goal and break it down into a weekly goal. Remember that 1-2 pounds per week is a healthy average. Then, figure out how youre going to get there. Your workouts (times, days) and also your diet (grocery shopping, meal prep, etc.). If your goal is to ultimately exercise 5 days a week, break it down into a more manageable goal to start. For example, start with two days per week. Prove to yourself that you can exercise 2 times per week for 2 weeks. Then, increase to 3 times a week. Work out 3 times a week for 3 weeks. Then increase to 4 times per week for 4 weeks, and so on.

My clients are often guilty of this and in fact, sometimes so am I! Do you know what it feels like to lose weight or eat more vegetables? Maybe not. But you likely know what it feels like to have more energy or feel more confident in your clothing. Connecting an emotion to your goals will help you tap into what it would feel like to actually reach them which is a huge motivating factor.

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To ensure the goals you've set aren't too vague, make them super specific by connecting a visual and an emotion to them. Instead of "lose weight," drill down into what that actually looks like for you. Maybe it's "feeling confident in a two-piece bathing suit on my summer vacation" or "being fit enough to complete a 5K in the spring." Then take five minutes to list out how youll feel once the goal is met. Allow yourself to use your imagination and tap into your emotions. Picture yourself on vacation, feeling the sun on your skin, hearing the sounds of the ocean, or see yourself crossing the finish line of the race you signed up for, your family and friends cheering you on. When you have a very specific visual of what accomplishing your goal looks and feels like, it is easier to stay motivated and keep working towards it when the going gets tough.

It sounds great in theory to wake up early to exercise, have home-cooked meals for dinner, and sleep for 8 hours a night. But how will this actually get done?

I have a client who has three kids and travels four days a week for work. When shes not traveling, shes at her office a few miles from her home. How on earth will this client have time to cook meals, exercise and get to bed on time? When we started working together, I told her we werent going to focus on exercise right away. Instead, we were going to focus on food and sleep. We ordered her groceries (hello, Amazon!) to arrive weekly so she always had something healthy and easy to make in the fridge, no matter how short on time she was. I gave her meal plans for what to eat at different airports and the work dinners she had to go to while out of town. And, we set an alarm on her phone for bedtime.

The lesson here? Plan ahead. All good things come when youre prepared! To remedy insufficient planning, I recommend using a calendar that is goal-specific. By that I mean a calendar thats separate from your daily work calendar or family calendar where you plan what the day-to-day of your goal looks like.

Sure, you can want to be a size 4, but do you actually believe that you can get back to the same size you were in high school?

If we continually set the same goal and fail to reach it, our confidence can take a huge hit. And if you dont believe in your ability to stick with something, you probably wont! Take one of my clients as an example. She had been trying to lose 40 pounds for 20 years. She would try a diet for a few weeks, then a work trip or a vacation would throw her off and shed gain the weight back. She joined a gym, but then hurt her back so had to put her gym membership on hold. She committed to not overeating in the evenings, but when a family or work problem came up, she would turn to food and eat the stress away. By the time she came to me she convinced herself that she would never be able to lose the 40 pounds.

So how can you change your mindset and believe in yourself when the only evidence you have proves that you cant do it? With this client in particular, we likened this goal to her professional goals: As a well-known prosecutor, she knew the results of hard work and dedication. We brought in some evidence from her professional life that proved she could accomplish goals when she set her mind to them, and I encouraged her to replace her thoughts of never being able to lose weight with the evidence of her being able to accomplish her goals at work. She had previously never thought about her personal health goals as similar to her professional goals. It took a change of perspective to help her get out of the itll never happen mindset and into the I believe in myself mindset.

Time is the biggest commodity, and 'not having enough time' is one of the main reasons why my clients dont stay committed to their goals.

When a goal takes too much time, theres a large barrier to entry. If you dont have that whole hour to exercise, the workout wont happen. Time is the biggest commodity, and not having enough time is one of the main reasons why my clients dont stay committed to their health and wellness goals.

For this reason, we must lower the barrier to entry and cut down on the time commitment required to reach your goals. Aiming for a 60-minute workout? Cut this in half! Trying to meal prep for the whole week? Start with prepping meals for Monday through Wednesday. Setting a goal to mediate 20 minutes a day? Try starting with 1 minute. Consistency is the most important determinate of accomplishing a goal. So lowering the time commitment in order to up your consistency is key to success.

For example, one of my clients had a goal of walking 10,000 steps a day in addition to her workout goals. She regularly came up short and felt like a failure. I had her reduce her goal to 8,000 steps a day so that every single day she would feel a sense of accomplishment. She felt elated that shed succeeded in this goal, and it motivated her to want to hit the goal the next day. After doing that for a few months, she then increased her goal to 9,000 steps a day. Currently, shes at 10,000 and hits it daily! By committing to doing less, you'll increase your chances of consistently hitting your short-term goals, and use that momentum to continue to make progress towards your end goal.

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5 mistakes people make when setting health goals in the new year - NBC News

Im ready to feel better this year. You, too?

Ok, cool. So lets just go ahead and go to bedearly, exercise six days a week, cut all the junk out of our diets,meditate daily, and install that whole-house water filter, shall we?By January 31?

Wait dont give up on this article. I waskidding. What I meant to say was: lets get crystal clear onthe ONE doable thing we can each commit to. The One Thingthat will help us get the MOST improvement in our health.

When you commit to One Thing that you know will truly help you feel better, getting healthy becomes doable. The clarity feels great. Determination comes more easily.

I want to help you make this easy, and rewarding. Coming up below is some insight based on Chinese medicine wisdom and my experience helping people one-on-one. Well go over five major wellness changes you can make in your life, and how to know which is the most important one for you.

To begin, ask yourself three questions. Jot downyour answers.

Your answers should give you a helpful place tobegin your exploration of these five healthy changes that could beyour One Thing:

Choice #1: EXERCISE

This One Thing will serve you best if youare dealing with Qi stagnation.Thats Chinese-medicine-speak for stuckness, stress, and blockage offlow. How do you know if you have Qi stagnation?

One clue is that you feel better with exercise!Physical movement resolves that stagnation directly, and relievesyour body of blockages. For those of you with pain that goesdown after you start moving around, or you who feel more energy andmental clarity after a workout exercise is important.

Another clue is that your symptoms areworse when youre stressed. What we call stress almostalways means Qi stagnation is happening. Exercise will helprelieve the mental and physical sensation of stress, AND relieve theharmful effects stress has on your body.

Choice #2: MEDITATION / QUIET TIME

Most of us have heard about the benefits ofmeditation, and how it helps with a variety of illnesses. Likeexercise, meditation helps when stress is a big factor in yourdis-ease. But its different from exercise, too.

Rather than as a way to deal with stagnation,I value meditation (and other mindful practices such as yogaor breathing exercises) for folks who need help settling their Heartfire. Thats a Chinese medicine term for a group ofhappenings in the body including restlessness, racing thoughts, fasttalking, and constant activity in general. Meditation might be top ofyour list if you spend a lot of time in that type of state.

Choice #3: DIET CHANGE (CUTTING OUT THEJUNK)

Cutting inflammatory (or dampening)foods out of the diet helps almost everyone, but it tends toREALLY help if youre dealing with respiratory, digestive, and/orimmune system issues. If those are your main concerns, lookinto cleansing, anti-inflammatory, or elimination diets thathelp you determine which foods are causing YOU trouble.

If you want to try a little Chinesemedicine assessment on yourself, look at your tongue in the mirror.If you see a thick white or yellowish coat and/or scallopsalong the sides (imprints from your teeth), cleaning up your dietshould help you feel a whole lot better.

If your answers to question 2 above involved food(as in, better when I eat light in the evening; worse when I havepizza), thats another vote for making your One Thing be theremoval of stressor foods from your diet.

You can break this One Thing downfurther if you want to: just cut One Thing out of your dietfor now (like, only dairy products, or only cane sugar). You can takeit in stages to make your changes more doable and sustainable.

Choice #4: SLEEP

Sometimes Ive got to state the obvious: Ifyou feel better when you get more sleep, you need to get more sleep.

WAY too many of us are chronically sleep-deprived.If your symptoms are worse when youre tired and better whenyoure rested, this suggests you have more Qi deficiency(as opposed to stagnation). Rest and restoration are key for you.

If youve overworked and/or underslept formonths or years, or if youve been through a major stress or trauma,you might be truly exhausted. Allow yourself to rest.

And if youre someone who can hardly stand to stopbefore your to-do list is done and you tend to stay up lateAccomplishing Things then put get 8 hours of sleep on yourlist, and check it off in the morning! Its a legit thing ToDo!

We all need sleep. It doesnt take much googlingto see how much research links getting enough sleep with health, andsleep-deprivation with health problems both minor and major. For someof us, though, increasing and optimizing our hours of sleep is theOne Thing that matters most.

You can support healthy sleep in manyways. Two of my favorites are drinking calming herbal teasin the evening, and self-massage with acupressure. For stubborninsomnia, acupuncture and herbal medicine are outstanding.

Choice #5: MENTAL/EMOTIONAL HEALING

Youll know if this is your One Thing. Everyonesgot emotional healing to do that would help them get healthier, butonly you know when the time is right to dive deeper intoyours.

Ill invite you to reflect for a moment onwhether your negative thought patterns, limiting beliefs, emotionalbaggage, past trauma, or bottled up anger and grief are a big forcein your life. If they are, and if youre ready for this, Idencourage you to develop a daily practice formental/emotional health.

This might be journaling. I mean,simply telling the truth on paper is a powerful thing. It might bewriting down everything you feel angry about (old or new,justifiable or not), and then burning the paper.You could learn Emotional Freedom Technique (tapping)and choose something to release every evening. Maybe you want to walkdown one of my favorite avenues of mental/emotional healing andgrowth: working with your dreams. Move your grief.Seek out a therapist. Explore all of the above.

There we go.

Those are five big changes that often show up onthe get healthier list. Maybe now you have a gut feeling aboutwhich you want to commit to. Look back at your answers to the threequestions I asked at the beginning of the article. Whatsbecoming clearer for you now?

Whatever you choose to start with, practiceit until that becomes a habit. Focus on that oneaspect of your health until you go from, for example, Im reallytrying to go to bed earlier and get more sleep, to, I alwaysstart winding down by 9:30 and fall asleep by 10:30; it would feelreally strange not to. Then, you can build on your One Thing withyour next thing.

For any of you who feel like you need to do ALLfive of those things ASAP, just start now with the one thatwill be EASIEST. Go for the least effortful, quickest win.Youll move on to the next as soon as youre ready.

And whatever you do to get healthier, congratulateyourself whenever you do it! On the days when you meant tobut you didnt, take a moment to congratulate yourself on however youDID care for yourself. Maybe you made a nutrition-packed smoothie,you simply washed your face, or you made it intact through somethingreally hard. I also like to take a moment at the end of my day togive thanks for the opportunity to care for my health at all whata blessing to have this information, the freedom to make thesechoices, and the access to what we need to make it happen. Youve gotthis.

Originally published on healgrowthriveflow.com.

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Wellness Overwhelm? How To Commit to The ONE Thing That'll Make the Biggest Difference - Thrive Global

Kay Featherstone and Kate Allinson were at a Spice Girls concert last spring, just two figures in a sea of people. As they gazed around the stadium, Kay broke down in tears. Not because of anything the Spice Girls were singing, but because the two chefs were consumed by the thought of their own followers; they have more than 900,000 on Facebook. When we go to a gig, its like: We could fill this space so many times! It becomes very, very scary, Featherstone says.

They got the same feeling at Fleetwood Mac. Featherstone has sweaty palms just thinking about it. She and Allinson, who are business as well as life partners, try to forget the noughts and imagine a community of 900, but its still a long way from the days when they had their own restaurant with customers who came in every Sunday and even brought the pair presents if they went on a cruise.

No wonder Allinson, 48, and Featherstone, 34, sound bewildered, if not downright terrified. Their success as the chef duo Pinch of Nom has been sudden. Last spring, their first book of simple slimming recipes sold 500,000 copies in just five weeks (and recently passed the 1m mark). Last months follow-up, Everyday Light, sold nearly 130,000 in its first week, knocking David Walliams from the top of the bestseller list.

It has been a little bit crazy, Featherstone whispers, as if danger lurks nearby. They have had offers for TV shows offers for everything but have declined them all because they are really shy, says Featherstone, although she is the gobbier half because Kate doesnt usually like to talk. (Thats fair, says Allinson, whose T-shirt is emblazoned with the slogan: Introverts unite separately in your own homes.) When I ask if they might choose to meet their followers Im thinking of events they say that they did bump into some once, and you cant say it wont happen again. But it has never been about us, Featherstone says, and Allinson, a sort of quiet chorus, echoes her words. Its never been about us.

This is something of a mantra for Featherstone and Allinson, and Im intrigued by their wish to deny they are protagonists in their own enterprise. After all, many of their recipes are autobiographical. Tin of praters, a bacon, potato and onion bake, is lifted straight from Featherstones childhood, while the entire Pinch of Nom adventure took off when the two went along to their local Slimming World in Wirral four years ago, then began to post their own recipes to a growing Facebook community.

Their personal story is at the heart of their business but so is their disavowal of it. We dont spout about ourselves. Were not that sort, Featherstone says. They dont take selfies; even on their first date, the only picture they took was of a gull. Photographs of them are rare.

Neither of them has ever followed a specific diet; not Atkins, 5:2, keto nor intermittent fasting. In many ways, they are unlikely authors of a diet book. And this, I suspect, is at the heart of the pressure they feel a double bind in which the story of their efforts to lose weight speaks to their community, but also creates an expectation for a narrative of progress. I sometimes worry what people will think of us. Like, why the hell are you pushing a diet book when youre not a skinny minny? Featherstone says. Because its the accepted norm that people lose weight, [then] they do a book. But were still in that process.

In newspaper articles, Allinson and Featherstone are often described as two fat chefs. They laugh uproariously when I point this out. Do you know we have a little list of the things we have been described as? Featherstone says. Fat. Middle-aged. Jolly. Allinson chuckles. We found it really funny, Featherstone says. Then the tone abruptly shifts.

Sadly, it is the way that some people talk about people of our size. Fat is a word that people will use willy-nilly to describe people of size. And I personally hate it, Featherstone says. It makes me angry deep inside

In March, the pair revealed they were aiming to lose 190kg (30 stone) between them. Featherstone had so far lost 44kg and Allinson 31kg. Im curious as to how they divvied up the target. Featherstone says: We came up with that between us. They didnt figure out how much each wanted to lose? Weve never really had a target, Allinson says. Because I think that can put a lot of pressure on.

And we dont do pressure, Featherstone adds. But surely two books in the space of a year put pressure on them? We dont intentionally put pressure on ourselves, Allinson says. Is a better way of putting it, Featherstone nods.

Im curious to know if they have lost more weight since the first book, but Featherstone says that the numbers are still what they were.

The body of any diet author will always be taken as a measure of success. Is that on their mind? It cant not be, Featherstone says. We think about things a lot. Its why were both so anxious all the time We still struggle. Even now. We kind of fluctuate. We have a steady loss. And while fluctuation and steadiness may seem at odds with each other, no doubt those who are sharing their weight loss journey will relate to the apparent contradiction.

Weve always been really honest and open about it, Allinson says.

They have had an intense and challenging year, adjusting not just to huge public interest, but also to the loss of Allinsons mum. Or, as Featherstone puts it: Weve had a great year, but weve also had a shit year. Allinsons mother died in January, the day after the couple told her they were going to publish a book. When Allinson says this, her eyes are wet and shiny.

Has anyone got a tissue? Featherstone interjects. I assume she is asking for Allinson, but she quickly adds: Because Im wearing mascara and I know whats going to happen. Allinson fishes in her bag and passes her one. They happily rattle off their differences Allinson is organised, decisive and likes strong tea; Featherstone is disorganised, indecisive, talkative and takes her tea milky. But the two of them seem to understand and meet each others needs.

They met nearly 15 years ago, having seen each others profiles on Gaydar Girls. But I didnt message you for ages, Featherstone says. When they met, they got in the car and ended up in Rhyl, north Wales.

Within six months, Featherstone had moved into Allinsons family home in New Brighton, Wallasey, where the pair still live with Allinsons older sister, Lisa, and her dad (whom the three of them look after) as well as two cats. Ive been in the same house for how long is it? Forty-five years, Allinson says. Before this one, she lived in the house over the back, which was her nans B&B. I am trying to picture how the house just an old Victorian one, Allinson says must have felt with five adults in it. When they met, Allinson ran her own restaurant, Cromwells, in nearby Irby. Featherstone quickly took on front of house. Food was the driver of their relationship, and they went into work even when the restaurant was closed. I washed the pots. I wanted to learn how this whole thing worked. In their downtime, they watched, among other things, Two Fat Ladies (they have the DVDs) and ate lots of Chinese takeaways.

While Allinson had been to catering college and had gone on to be the head chef for the Boddingtons chain, Featherstone had left school at 16. She had helped a bit in her parents florist shop and did voiceovers at a radio station in Liverpool, but food and Allinson provided a place that felt like home.

The restaurant was hard work. Things came to a head when Allinsons mum, who did the accounts, had a brain haemorrhage. Within a few months, the restaurant closed, as they focused on caring for her. We grieved for the restaurant, Featherstone says. It hit us hard. Next they worked for a Canadian IT company which, if Ive understood correctly, speeds up the internet by using datacentres on the edge of the cloud. It sounds an unlikely fit, but both women say they wanted nothing to do with food after the restaurant shut. In between were months where we didnt do a whole bunch of much.

Then, in January 2016, Lisa persuaded them to go to Slimming World. They began to create the dishes that went into the first book in the tiny family kitchen that, they say, is smaller than the toilet in the offices of their London publisher, where we are meeting.

They photographed their food at the dining room table. It must have been a squeeze, but Allinsons mum said: If you want to do it, do it well. Allinsons dad lost a stone unintentionally just by eating their food. Then at Slimming World one week, they heard another person discussing a Pinch of Nom recipe and realised how far they had come. At that point, no one in the group knew who they were.

Now they have a test kitchen, a team of 11 and an army of followers they are scared to think about. Featherstone, Allinson and their family all eat the food they make. When people are trying to diet, and the rest of the family dont need to, it can feel as if youre on your own, Featherstone says. She knows this from personal experience. At her all-girls school, she was the tall one and the big one and dieted to fit in, but was bullied. The experience of being different hardened me, she says. But I suspect this hardening is a work-in-progress.

I am surprised, when I get home, and reread the articles that describe Allinson and Featherstone as two fat chefs, to see that the person who chose those words was none other than Featherstone herself. I email her to ask why, given how the description angers her, and she replies that it was a way of saying it first Its an ownership thing. I can call myself fat but no one else has that right.

Over the past six months, however, something has shifted; her feelings have evolved. Its not a word I like any more.

Pinch of Nom: Everyday Light by Kay Featherstone and Kate Allinson is published by Pan Macmillan, price 20. To order a copy for 15, go to guardianbookshop.com or call 020 3176 3837. Free UK p&p on all online orders over 15. Phone orders min p&p of 1.99.

Read more:
Weve always been honest about our weight loss: the Pinch of Nom chefs on their recipe for success - The Guardian

Researchers have presented updated data on the global disease burden caused by foodborne chemicals and toxins.

The data were discussed at a symposia in Arlington, VA, at the annual meeting of the Society for Risk Analysis. This past month the society updated a 2015 World Health Organization (WHO) publication that analyzed disease burdens caused by certain toxins.

Clark Carrington gave a talk on foodborne lead and contributions to decreased IQ in children. Dr. Chen Chen spoke about cassava cyanide, which is primarily a problem in Central Africa. Dr. Aron Barchowsky presented on foodborne arsenic and its impact on cancer and cardiovascular disease.

The global burden of disease from foodborne arsenic, lead, cadmium, and methylmercury was quantified and a summary paper publishedin 2019.

Methylmercury exposure from fishHerman Gibb, of Gibb Epidemiology Consulting, found that in 2015, foodborne arsenic, methylmercury, lead and cadmium resulted in more than 1 million illnesses, 56,000 deaths and 9 million disability-adjusted life years (DALYs) worldwide.

There have been a lot of papers on methylmercury. It has become even more of an issue because of small scale gold miners using mercury to mix with the gold, it forms an amalgam, they take that back to their house and heat it on their stove which drives the mercury off and leaves the gold, he told Food Safety News.

It is a common practice in West Africa, South America and Asia. But then that mercury deposits in the waterways and the fish take it up and people consume the fish. Methylmercury crosses the blood brain barrier so it is very toxic to a developing fetus.

Gibb said guidance levels exist but there isnt a benchmark to say whether the situation is getting better or worse.

The way it has been measured in humans is the methylmercury concentrates in hair so by measuring the hair you can measure the mercury intake. The relationship with IQ is based on blood mercury but it is harder to take blood samples. It is a global problem but some regions are impacted more, he said.

Long-term impactWhen the WHO work began, experts were associated with studies on bacteria, viruses and parasites but not many had knowledge of chemicals, said Gibb.

It is a little bit harder to look at this as you see romaine lettuce contaminated with E. coli, people are worried about that, but you can say dont buy it and when you go to a restaurant make sure they are not using romaine lettuce, he said.

Often with chemicals the effect takes a long time to develop, with arsenic you are not going to get ill tomorrow whereas with E. coli contaminated food you could. The number of DALYs is just as high if not higher for the chemicals. Part of that is because with methylmercury and lead the effect begins at an early age until death. Arsenic is associated with bladder and lung cancer and cadmium with chronic kidney disease.

Eating food contaminated with Salmonella might make you sick for a week but usually you get over it. Trying to estimate the risk for chemicals can be harder as we are doing more of a dose response function as some effects dont appear for some time.

Gibb said the advice to people regarding methylmercury is not to avoid fish altogether.

There are certain kinds of fish that have more methylmercury than others. These are usually the predator and bigger fish so swordfish and shark while trout and sardines are fairly low in methylmercury. You can watch what kind of fish you eat and limit intake so you are not eating fish every day. There are things that are beneficial. If you say dont eat fish women are denying themselves omega-3 fatty acids and other helpful things.

Many other chemicals in food could be examined, according to Gibb.

We could look at aristolochic acid which is found in grain in the Balkans, people were developing cancer and nobody knew why and then they discovered it was aristolochic acid. The International Agency for Research on Cancer (IARC) concluded it was a known human carcinogen. Fish toxins would be another I would look at. The ones we tackled are where we thought the data were sufficient to make global and regional estimates. We would have done more if we had more resources.

Aflatoxin burdenFelicia Wu, from Michigan State University, found that up to 155,000 annual liver cancer cases globally are caused by aflatoxin. Aflatoxin is a mycotoxin produced by mold that grows on corn and nuts, including peanuts and tree nuts such as almonds and pistachios.

For more than a decade, WHO has had the Foodborne Disease Burden Epidemiology Reference Group (FERG). Wu was a FERG member, while Gibb, Carrington, Barchowsky and Chen joined later.

The group of us were tasked to estimate the global burden of disease associated with chemicals and toxins in the food supply. At least in the U.S., they usually get less attention than foodborne disease outbreaks associated with Salmonella or E. coli, and yet these chemicals and toxins cause an enormous burden of disease and these can range from cancer, dysfunction of the immune system to cognitive impairment and cardiovascular diseases, she told Food Safety News.

Scientists are learning that aflatoxin harms humans immune systems which can result in a impaired responses to infections. Studies seem to imply vaccine resistance. If exposed to a lot of aflatoxin in the diet and vaccinated against a particular disease, it is possible aflatoxin could reduce vaccine efficacy but this has not been confirmed. Wus research group has been studying the link between aflatoxin and disruption of the immune system with most of the work in 2019.

Wu said people are exposed to aflatoxin by consuming corn and peanuts as staples in the diet, typically in warmer climates.

There hasnt been enough attention in the past to see how the toxin increases the susceptibility of humans, especially children, to infectious diseases. Right now the primary cause of death in children under the age of five, aside from neo-natal reasons, is infectious diseases. Children whose immune systems are not fully developed cannot adequately deal with these infectious diseases and the mortality rates are very high, she said.

What I was interested in contributing to this conversation is they are also being exposed to a lot of aflatoxin and it may well be the case that if we are more careful about reducing or eliminating aflatoxin in their diets, that can bolster their immune systems to fight these infectious diseases and there could be a lower mortality rate.

Food storage and climate issuesWu was involved in a recently published a paper where samples of corn were taken from different households in southwest Nigeria.

We found corn we sampled when it had just been freshly harvested could meet the U.S. FDAs aflatoxin action levels, as they were quite low. But once that corn has been stored in warm and moist conditions for several months then the aflatoxin levels keep on climbing to extremely high levels. The reason for that is the fungi that produce aflatoxin thrive in storage and warm and moist conditions are typically associated with mold growth, she said.

There is a level of top down control with regulation or a food safety standard. However, there are bottom up interventions that can help reduce aflatoxin in the corn and nuts to begin with. These include things farmers can do in the field and improved food storage conditions.

It is likely climate change is going to make aflatoxin problems worse as the suitable range for aspergillus fungi to grow, thrive and produce aflatoxin is going to spread further north and south, said Wu.

In the U.S. a lot of the states where we are producing the most corn are further north, they dont regularly have aflatoxin problems. If the climate continues to warm then we may see the spread of aflatoxin problems to those producers in the corn-belt.

The link between aflatoxin and liver cancer has been known for close to 60 years but the study of the impact on the immune system is relatively new. Wu said it could turn out that aflatoxin affects humans response to Salmonella or vice-versa with future interesting work looking at the combination of dietary toxins and microbes to see if there are any synergistic effects.

(To sign up for a free subscription to Food Safety News, click here.)

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Experts present on foodborne chemical and toxin burden - Food Safety News

Five food fads to avoid this year

Independent.ie

At this time of year, fad diets will be coming at you from all angles, claiming to be the ultimate weight-loss option, offering speedy results while curing your body of all that's harming it. The first thing to be aware of is that quick weight-loss is often not the healthiest option. Slow fat-loss, in a body that contains too much, is often more sustainable and more preserving of lean tissues. It's also difficult to avoid malnourishing the body if under-nourishing it to extreme levels.

https://www.independent.ie/life/health-wellbeing/healthy-eating/five-food-fads-to-avoid-this-year-38831946.html

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At this time of year, fad diets will be coming at you from all angles, claiming to be the ultimate weight-loss option, offering speedy results while curing your body of all that's harming it. The first thing to be aware of is that quick weight-loss is often not the healthiest option. Slow fat-loss, in a body that contains too much, is often more sustainable and more preserving of lean tissues. It's also difficult to avoid malnourishing the body if under-nourishing it to extreme levels.

The second thing to note is that fad diets are not sustainable. For example, they may be low in carbohydrate, fat or protein and are rarely tailored to the individual. More often than not, this doesn't lead to long-term results. Bearing this in mind, here are my top five fads to avoid this New Year.

There is no such thing as a good or bad food, just a good or bad diet! If you consume one food that you deem less healthy, this does not ruin the health benefits of the other 100 healthier foods you have eaten that week. Your body will reflect what you consistently do.

All foods have a place in a healthy diet. Instead of restricting foods, aim for including foods. A healthier aim is to eat as much variety as possible to ensure you're eating a host of nutrients.

The first step is to base your diet on plants. Eating a diet rich in fruits, vegetables, wholegrain carbohydrates, legumes, nuts and seeds is a recipe for better health. Keep it varied and keep it colourful! As fads come and go, the healthy guidelines do not change all that much. As I outline on pages 28 and 29, drink plenty of water, eat lots of fruit and vegetables, include protein at each of your meals, choose wholegrain carbohydrates more often than processed grains and tailor your intake to your activity levels.

Above all else, focus on variety, wholefoods and enjoyment from food.

The idea that there is one diet that will suit everyone is ludicrous. When considering what dietary pattern may suit you, it's important to look at your body fat levels. If you're very lean, you may need more energy-dense foods. If your body fat is high, you may need to consider eating less energy-dense foods.

If your bloods results show high cholesterol, high blood sugar, low iron, low vitamin B12 or changes in the functioning of your liver or kidneys, of course this needs to be considered. What's more, every individual is unique, with a unique medical history and their own set of genetic risks.

For example, a diet needs to be tailored to the risk or the presence of type 2 diabetes or other conditions and diseases. Food is also more than fuel, and is more than a tool for better health. Food can have a lot of meaning to people whether it's social, religious or otherwise.

Considering all of this, alongside taste preferences, it's really no wonder that one diet does not fit all.

Our bodies need nourishing. We have to nourish to flourish. When an extreme energy deficit is created, the body cannot feed the various systems in the body.

For example, calories of energy need to be provided to our digestive system, reproductive system and immune system in order for them to be able to function at their highest level. Digestive issues, loss of period or problems with sex hormone levels as well as regular infections can result from extreme diets.

A great way to visualise this is to consider your body to be a factory and calories as money. Some diets provide so little calories that it's only enough to keep the lights on and not enough to pay the heating, the employees and energy costs to run the machinery.

If you scrimp on calories, compensations will be made. The greater the deficit, the less your body works.

Eating better is often considered to be more expensive. This is in part due to the cost attached to the latest gimmick food. Every food that the earth offers is a superfood, whether or not its super powers have been discovered yet.

Lots of things impact upon the nutritional content of the foods we eat, from the soil it grew in, how long ago it was pulled from the ground, how it was stored, and how it was cooked.

So, even the healthiest choices can be nutritionally-depleted when you finally get to eat them.

As boring as it sounds, eating a lot of different foods, particularly those grown and produced in Ireland, is a healthier focus than reaching for the latest gimmick that has been mass-produced and transported across the world to end up on your plate.

There is nothing more infuriating than listening to the latest self-appointed 'expert', with zero qualifications, tell the masses what to eat. This is usually for financial gain.

Dietitians and nutritionists have studied for years for their well-earned qualifications. The title dietitian is protected, meaning that only a dietitian with the relevant qualifications can call themselves a dietitian.

They will be struck off the CORU (Ireland's multi-profession health regulator) registrar if their motivation is financial gain rather than improving the health of the person or if their advice is not grounded in the best available evidence.

So this year, get your advice from the qualified person. For medical advice, go to your doctor, and for nutritional advice, go to a dietitian. If in doubt, check the CORU register (see coru.ie).

Irish Independent

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Five food fads to avoid this year - Independent.ie

I was reared on meat and not just in a dietary sense but economically too.

My Dad is an engineer at a meat processing plant, my Mum used to work in HR at a chicken factory and without the Aurivo dairy plant in Ballaghaderreen my home town would be devastated.

So many of my friends and family kept their lights on with the proceeds of beef and dairy farming when I was growing up and many are now justifiably worried about the recent trend towards meat-free diets.

Yet, there is no denying the impact beef production is having on our climate in Ireland, agriculture is the single biggest emitter of greenhouse gases, according to the latest data released by the Environmental Protection Agency. Much of these emissions come from methane produced by grazing cattle.

Still, Ive been very slow to make any dietary changes, largely because of the detrimental impact a contracting meat and dairy industry would have on rural Ireland.

So often I hear people at home argue that people my age could do much more for the environment by limiting their air travel or time spent in cars rather than target an industry which provides income for so many. The fact remains, however, that transport comes in second in terms of greenhouse gas emissions in Ireland.

That said, seeking to reduce meat consumption in order to better our ecosystem seems to run in direct conflict with supporting the current economy of our small towns, and that is something Ive struggled to come to terms with.

With this in mind, agreeing to write this six-week column over the coming weeks on being a pescatarian for two weeks (no meat, but fish is fine), then a vegetarian and then a vegan was not a decision I took lightly.

I have no intention of giving up meat or becoming a vegan for the rest of my days, but I think taking the time to experience it should make me more confident in being able to do it for a day or two a week.

Aside from the environmental benefits, there are clear health benefits too, with the latest guidance from the Food Safety Authority of Ireland saying vegetarian eating one or two days a week is good for everyone.

The FSAI also recommends just one palm-sized portion of red meat or chicken a day a limit which I know I regularly exceed.

Spending six weeks without meat wont be an easy task for me I was brought up to recognise dinner as being something that had to have meat or fish in it.

It is the first building block I use when thinking about what to eat, the foundation of any meal and the ingredient I rely on to provide sustenance and satiate hunger.

Dont get me wrong, I mop up the spuds, veg and pasta with equal delight, but Ive only ever known them to be window dressing rather than the main event.

Last summer I spent a weekend at a water sports retreat in Co Mayo, where all the food is plant-based and vegetarian. I only learned this after I signed up, and, horrified, I stocked the car with protein bars and bags of popcorn for fear Id fade away.

Nothing of the sort happened. We came in from long days of surfing, paddle boarding and yoga to satisfying, steaming bowls of lentil soup, sweet potato stew and veggie burritos.

The food was delicious and filling and threatened to change my mindset around meat if I let it.

I asked for their recipes when I got home, and tried out a few to great success, only to let the habit slip in favour of my old reliable formula of meat, veg and carbs.

This time is for real, though. Ive asked Santa for Nigel Slaters Greenfeast cookbook, I have the surfing lodges recipes dusted off and my grocery list is jam packed with lentils, beans and root vegetables.

Ive even followed The Happy Pear on Instagram because forgoing my beloved chilli con carne and arguing with my uncles about climate change over Christmas was not torture enough, it seems.

This is the first in a new weekly column by Niamh Towey about cutting meat from her diet.

Sign up for one of The Irish Times'Get Runningprogrammes (it is free!).First, pick the eight-week programme that suits you.- Beginner Course:Acourse totake you from inactivity to running for 30 minutes.- Stay On Track:For those who can squeeze in a run a few times a week.- 10km Course:Designed for those who want to move up to the 10km mark.Best of luck!

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Time to embrace the challenge of cutting meat from my diet - The Irish Times

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Like succulents, Veja trainers and Maya Jama, fermented foods seem to have exploded into the public consciousness fairly recently, but it's a rare person who can tell you what a fermented food actually is, how its produced, and what the possible health benefits of eating them are.

Fermentation is actually an ancient process of preserving foods, but it's come to prominence now because fermented foods are said to be game-changers for the gut because they're rich in probiotics.

So if you're curious about fermented foods like kimchi and kefir, and are thinking about implementing them into your diet, you've come to the right place. We asked nutritionist and gut health specialist and author of Be Good To Your Gut, Eve Kalinik, to explain all...

Fermented foods and drinks are those which have been through the natural process of fermentation, where yeast and bacteria convert carbs into alcohol or acids. These act as a natural preservative.

"The fermentation process produces bacteria that are believed to be good for our health and may also have a higher content of certain vitamins," says Eve. "Depending on the type of food or drink being fermented, microbes will use the starches or sugars in those foods as their own fuel source. Some fermented foods include yoghurt, cheese, kefir (water and milk), sauerkraut, kimchi and kombucha." There you have it, fact fans.

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"Fermented foods have been used for thousands of years for their health promoting properties," says Eve. "More recently the attention has been focused on their potential to support gut health and associated symptoms or conditions. The research is still very sparse in this area but anecdotally there seems to be many people who have found benefits to introducing some fermented foods into their diet."

This depends on the person. "Some IBS sufferers may find that fermented foods make their symptoms worse rather than better," warns Eve. "I would advise going slowly if you are new to them, or work with nutritionist who can guide you through what might be your personal drivers and triggers for your IBS symptoms and offer advice."

If you are suffering with IBS, stress management is key, so try yoga, meditation or simple breathing exercises. Gentle movement like walking can also help some people. Eve also advises taking time over meals and chewing your food properly.

The short answer is slowly and in small amounts. "With fermented dairy, aim to buy yoghurts that say they contain live cultures and opt for full fat - the current thinking is that the fat helps the bacteria better survive the transit to the lower part of the gut where most of our microbes reside. Plus, in my personal opinion, they taste better!"

"With the fermented vegetables like sauerkraut, it is important to get the ones that say unpasteurised or raw so that the food has not been heat treated," advises Eve. "This would destroy the bacteria." Eve also recommends making a note of how your gut feels after trying a new food for the first few times, so you can find out what works for you.

There isn't enough research to say whether or not fermented foods can help with other health conditions. That said, since fermented foods may have some benefits to the health of the gut, anything that the gut influences could be positively effected by eating them. "This could include supporting the immune system and helping managing inflammation," says Eve, "although we can't say for sure yet whether or not fermented foods can directly support these issues."

Be Good to Your Gut by Eve Kalinik is published by Piatkus.

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A healthy diet and lifestyle can contribute to controlled high blood pressure

High blood pressure or hypertension is a common condition these days. If left uncontrolled high blood pressure can significantly increase the risk of heart diseases. Many factors can contribute to high blood pressure including unhealthy diet and lifestyle. But hypertension can be controlled with simple changes. You must get your blood pressure numbers monitored on a regular basis to control the condition on time. According to a study not long working hours are also linked with high blood pressure. Making simple changes can help you beat hypertension. Here's what the study revealed and also know tips to manage high blood pressure.

As per the study conducted by a Canadian research team, white-collar employees are at a higher risk of masked hypertension. The study enlisted more than 3,500 white-collar employees at three public institutions. Compared with colleagues who worked fewer than 35 hours a week, working 49 or more hours each week was linked to a 70 percent greater likelihood of having masked hypertension and a 66 percent greater likelihood of having sustained hypertension- elevated blood pressure readings in and out of a clinical setting.

Long working hours is associated with high blood pressurePhoto Credit: iStock

Also read:High Blood Pressure Remedies: These Teas Can Lower Your Blood Pressure Numbers Naturally

High blood pressure can be controlled with simple modifications. Popping pills is not the right treatment for high blood pressure. Healthy choices can help you control high blood pressure naturally. If you are also dealing with high blood pressure here are some tips that might help.

1. Regular exercise is very important. Exercise can help you prevent the risk of several diseases naturally. Similarly, regular exercise can help you control blood pressure and promote a healthy heart.

2. Consume a healthy diet. Your diet can affect a lot more than just your weight. Consumption of a healthy diet can result in a reduced risk of hypertension. You must include foods rich in fibre to your diet.

Also read:High Blood Pressure: Top 10 Foods To Lower Your Blood Pressure

3. Lose extra weight. If you are overweight you must achieve a healthy weight. Obesity and extra body weight affect your heart health and result in high blood pressure.

High blood pressure: Maintain a healthy weight to control the risk of hypertensionPhoto Credit: iStock

4. Ensure proper sleep. Lack of sleep is also associated with various health issues. It can contribute to a higher risk of hypertension as well as trigger other risk factors like obesity and poor diet as well. Try to ensure a good night's sleep.

5. Manage stress. Stress has become a common part of today's lifestyle. Stress management is extremely important to preserve heart health as well as to control blood pressure numbers. Try exercise and meditation to manage stress.

Also read:High Blood Pressure Remedies: These Teas Can Lower Your Blood Pressure Numbers Naturally

(With inputs fromANI)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Hypertension Causes: What Is The Relation Between High Blood Pressure And Long Working Hours? Know Some Prevention Steps - NDTV News

WACO, Texas The season of joy and excess is over and many of us promise ourselves we will eat healthier in the new year, but not all diets work for everyone.

Every year a fad diet comes along, but not all of them are healthy.

A new U.S. News and World Report ranked the best diets in 2020. Coming in number one for the third year in a row is the Mediterranean diet, followed by the Flexitarian diet.

Mediterranean Diet

The Mediterranean has a lot of good qualities. Jessica Urban, a nutrition manager at Baylor Scott & White Hillcrest in Waco said it's filled with fish, fruits and vegetables, and whole grains. So, you can always count on getting your Omega 3 and fatty acids, which can reduce inflammation.

RELATED: Local nutritionist, chef breaks down the Mediterranean diet

Keto Diet

The popular Keto diet came in at the bottom of the list. This low-carb diet focuses on proteins and fat. Urban said, if you try it, make sure you do it right.

"It is a good idea to instead of just eating bacon or sausage, make sure you're choosing more lean types of meat," Urban said.

Don't forget carbs are important, so Urban said instead of a strict Keto diet you should throw in some whole grains.

RELATED: VERIFY: Is the Keto diet dangerous?

Vegan/Vegetarian Diet

Many people are going meatless and even chain restaurants are including meatless options on their menu, but if you don't do it right it could be unhealthy.

Urban said nutritionists and doctors will always recommend eating fruits and vegetables, but if you only eat that you could be missing out on proteins and other vitamins found in meat. Foods like nuts, beans, chickpeas, quinoa, and tofu are all good substitutes. Also, make sure you add whole grains into your meals.

If you do it right, a plant-based diet can be healthy. "There are so many good things about fruits and veggies, vita chemicals, vitamins, nutrients, cancer preventative properties and cardiovascular preventative properties as well," Urban said.

RELATED: Austin man loses 200 pounds, shares his journey to motivate you on your New Year's resolution

Don't forget to take your vitamins with any diet. This ensures you get what nutrients might be missing in your food.

Flexitarian

The Flexitarian diet has become popular in recent years. This diet is for those who don't want to go all-in on becoming vegan/vegetarian. It's a mostly plant-based diet with some meat and other animal products in moderation.

No matter which diet you choose, make sure you talk to a nutritionist or your doctor if you have health issues to see which diet will work for you.

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